For your weighted feet-elevated push-ups, you really need to use a weighted vest. Shigure sat on Kenichi's back, but that's not the route we're going to go since we're working up to heavy weights. You can have your feet spread out for stability if needed.

The handwalking is rough. At first, you can take breaks to get to 500 steps, but in the second level you need to be able to do all 500 without stopping to be able to advance. The uneven ground handwalking is dangerous, so you need to be really comfortable being on your hands before you attempt it and also go easy when you first find something uneven. Go for a slight grade or just a couple of steps to practice on. It will come with time, just like learning to walk on your feet.

Muay Thai Bag Work is just like Muay Thai Mitt Work, but with a heavy bag, preferably a long bag.

We've covered punches to a striking post.

When you are kicking in the water, focus on making your kicks explode out of the water. Every kick needs to be full power, so don't worry about speed.

Be easy with the two on one sparring, until you are comfortable. When one partner is unable to continue, the two other partners should proceed to the next one on one sparring.

That's all for today. Hope you like this one, because it's some of the last training you get to see from the anime. The next one is for the Seikuuken, which should be fun.